Salmon, corn and quinoa are typical Chilean ingredients. Here they are combined to make a quick salad supper.
Quinoa is an ancient grain that is indigenous to the Andes Mountains in South America. It’s considered a super crop because it contains more protein than any other grain and is a good source of fiber. It can be cooked like rice.
Using frozen corn and lima beans and diced tomatoes from the produce section of the market helps make this dinner a breeze.
Helpful hints:
• Quinoa can be found in the grain section of most supermarkets.
• Diced fresh tomatoes can be found in the produce section of the supermarket.
• The salmon can be served at room temperature or warm over the salad.
• A quick way to chop cilantro is to snip the leaves with a scissors.
Countdown:
• Prepare the ingredients.
• Start the quinoa cooking.
• While the quinoa cooks, sauté the salmon.
Shopping list:
To buy: 3/4 pound salmon fillet, 1 package quinoa, 1 jar ground cumin, 1 package frozen lime beans, 1 package frozen corn kernels, 1container fresh diced tomato, 1 package washed, ready-to-eat spinach, 1 small bunch cilantro (optional).
Staples: olive oil spray, reduced-fat vinaigrette*, salt, black peppercorns.
* Look for reduced-fat vinaigrette or oil and vinegar dressing containing per tablespoon: 11 calories, 1 g fat, 4 mg sodium.
Salmon, Quinoa and Corn Salad
2 cups water
1/2 cup frozen corn kernels
1/2 cup quinoa, rinsed in cold water
1/4 cup frozen lima beans
1 cup fresh diced tomato
1 teaspoon ground cumin
2 tablespoons reduced-fat vinaigrette dressing*
Salt and freshly ground black pepper
Olive oil spray
3/4 pound wild caught salmon fillet
1 cup washed, ready-to-eat spinach
2 tablespoons chopped cilantro (optional)
Place water, corn, quinoa and lima beans in a saucepan and bring to a boil. Cook, uncovered, 10 minutes or until quinoa soaks up the liquid and becomes soft. Remove from the heat and add the tomato and sprinkle cumin on top. Add the vinaigrette and salt and pepper to taste. Toss well and set aside. While quinoa cooks, heat a small, nonstick skillet over medium-high heat. Spray with olive oil spray and add the salmon. Saute 4 minutes, turn and sauté 4 minutes. Add salt and pepper to taste.
To serve, arrange spinach leaves on two dinner plates. Divide the salmon in half and place on the plates over the spinach. Sprinkle chopped cilantro (optional) over salmon. Serve with Quinoa and Corn Salad.
Yield: 2 servings
Nutritional analysis per serving: 510 calories, 140 calories from fat, 15.5 g total fat, 2.3 g saturated fat, 5.4 g monounsaturated fat, 97 mg cholesterol, 139 mg sodium, 46.9 g carbohydrate, 6.5 g dietary fiber, 5.4 g sugars, 48.6 g protein
Exchanges: 3 starch, 5 lean meat, 1 fat
From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "Delicious One-Pot Dishes," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org.
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